It can stand alone or take the place of a higher-carb food like pasta or potatoes.
Delicious and nutritious, it packs a whopping 85% of your daily vitamin C requirements per cup, and also has calcium, magnesium, iron, and fiber. And, did you know that cauliflower even has some protein? Yep, that's right! 2 grams per cup. Not that that's a lot, but when you're counting protein, every gram counts! And let's not forget that carb count: 5 grams per cup! So what are you waiting for? Go try some cauliflower today! In fact, we even have a couple of recipes to get you started:
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| We added cheese and green onions to ours before baking. |
Servings: 8 "Regular Size Tummies" (about 1/2 C) OR 16 Bariatric Servings (1/4 C)
I have three of the pickiest eaters on the planet, one of which is 17!! And HE will ask for this recipe by name, so I know it's a winner! It does contain some potatoes, though, so if you're REALLY watching that carb count, you can skip them altogether. It won't be quite as smooth, but it will still be delicious!
Cooking the Vegetables:
1 head of cauliflower cut into florets and washed
2 red potatoes, washed and cut into 1-1/2 inch pieces (you want them close to the same size as the cauliflower)
Cover with chicken stock and add about a teaspoon or so of salt. Bring to a boil over medium high heat, then reduce the heat and boil until potatoes and cauliflower are fork tender. Drain, leaving some of the cooking liquid (about 1/4 C) in the bottom of the pan. This will help keep the dish smooth.
Making the Cauli-Tatos
Add to your pan:
2-3 T Butter, softened
1/2 block of cream cheese, softened
salt and pepper to taste
Use an immersion blender to blend the goodies until almost smooth. If you don't have an immersion blender, toss it into the food processor and process until almost smooth. If you don't want chunks, process until completely smooth.
Transfer mixture to a greased 9X9 baking pan. Bake at 350 for 15-20 degrees until hot and browned on top.
Nutritional Information per 1/4 C:
Calories: 75
Carbs: 7g
Protein: 2g
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Cauli-Mac-And-Cheese
Servings: 8 "Regular Size Tummies" (1/2 C) or 16 Bariatric Servings (1/4 C)
One of our biggest cravings is PASTA. Although we CAN eat it (in small portions), it's not great for weight loss. My comfort food of choice is often homemade mac and cheese. It is just so good. This is such a great option to avoid the high carbs in the macaroni portion of that dish! You really don't miss the pasta!!
For the cauliflower:
1 head cauliflower, cut into florets
Cover cauliflower with chicken stock and add about a teaspoon of salt. Bring to a boil over medium high heat, then reduce the heat to medium and continue to boil until fork tender. Drain completely.
For the sauce:
1 1/2 C heavy cream
4 oz cream cheese
2 C shredded cheese of choice
3 tsp. brown mustard
1/8 tsp. garlic powder
1/4 tsp. salt
1/4 tsp. pepper
1/4 tsp. cayenne
Heat in a medium sauce pan over medium heat stirring consistently until smooth.
Add to cooked cauliflower and mix well, then turn out into a greased 9X9 pan. Top with another 1/2 C cheese. Bake at 350 15-20 minutes or until hot, bubbly, and browned.
Nutrition per 1/4 C serving:
Calories: 130
Carbs: 3g
Protein: 6g
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